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January 9, 2019 By katie

Practicing Self-Care Can Improve Your Mental Health

by

Brad Krause

brooke-cagle-336467-unsplash.jpg
It’s easy to get so caught up in life that we neglect to care for ourselves. We care for our jobs and our responsibilities, but we might skimp on our health and happiness. Here are some simple yet too often neglected self-care practices that you should prioritize for the benefit of your mental health.
Nutrition and Exercise
Taking care of your body means eating well and exercising. Studies show that eating healthy and exercising controls your weight, reduces the risk of cardiovascular disease, prevents diabetes and keeps you alive longer. Exercise also improves your mood and makes you stronger.
Contrary to popular belief, a healthy diet isn’t a diet at all. Instead, it’s the act of eating a nutritious variety of foods. We gain weight and get sick when we only give our bodies quick-fix foods, such as macaroni and cheese and microwave dinners. Your meal plan should include plenty of vegetables and fruits, whole grains, and lean proteins.
Physical activities that can boost your fitness level are walking, running, working out, and pretty much anything that gets you off the couch. More than just increasing your muscle mass, exercise can also help you wind down and sleep, which is important for reasons noted below.
Sleep and Relaxation
You’re probably not sleeping enough during the week, and that should change. Rest is imperative for brain function and physical health, but it also helps you get through the day. Some of us get cranky and moody when we don’t sleep enough. Others might not feel the short-term impact of sleep deprivation, but insufficient sleep can wear you down over time. Be the best self you can be by getting enough rest between the days. If you’re not sleeping well, it may be time to get a new mattress. A comfortable bed can make a huge difference in how well you sleep.
You can relax without sleeping by simply resting your body and mind, which is crucial for those suffering from mental health issues or recovering from addiction. Do something that calms you, whether it’s lying on a hammock, getting a massage, meditating, practicing yoga, soaking in a warm bath, listening to music, petting your dog, washing your hair, reading a book, or learning a new hobby.
Stress Reduction and Management
The opposite of relaxation is stress, and many of us tend to do that more often than not. It could be a high-stress job, the responsibilities of life and family, illness, financial woes, or even having anxiety over minor problems. When you start feeling overwhelmed or anxious, you can manage the stress by slowing down and focusing on taking deep breaths. Practice mindfulness and relaxation, get enough sleep and eat well.
Social Connections and Saying ‘No’
Loneliness can lead to depression, so spending time with others is a key tenet of self-care. Humans are social animals, and relationships are the cornerstone of our existence. Even the quietest, most introverted loner eventually craves time with others. Social connections have a positive benefit on our physical and mental health. Find your people and focus on making social connections with them instead of people who don’t make you feel good.
Self-care also means knowing when to say “no.” If you’re the type of person whose boundaries often get crossed or who has difficulty turning people down, practice a powerful “no” as a way to say “yes” to yourself. You might not want to do everything that is asked of you with work, family, or social situations. And that’s perfectly OK. Your time is valuable and should not be wasted.
You don’t have to always help others, do things they want you to do, or make self-sacrifices to keep everyone else happy. Your happiness matters, too. Since you train people how to treat you, your “no’s” will teach others to stop asking you for requests that make you uncomfortable.
Busybodies, people pleasers and those of you who aren’t motivated to take care of yourself: stop forgetting about you. As you embark on this journey to practicing self-care, you’ll find yourself getting happier and healthier. These boundaries that you’re learning to set will soon become a habit that you won’t want to break.
Photo Credit: Unsplash

Filed Under: Cancer and Medicare, Hypnosis Weight Loss, Loose weight, Mindful Meditation, Mindfulness, obesity, weight loss coaching; diets; loose weight; Tagged With: diets, hypnosis for weight loss, mental health, mindfulness

June 15, 2017 By katie

Need A Little Extra Help Losing Weight? Try Weight Loss Coaching

In the midst of a weight crisis–or even a weight issue–have you ever just wanted someone to talk to?  Someone who knows what you are going through, has gone through it herself and can help you navigate the your way through the temptations and backsliding.

Katie Evans has over 32 years of experience helping people lose weight in a healthy way.  In 1986, her husband died, and she has taken that experience and helped countless others move through the grief process a little more peacefully.  Katie has faced health challenges and worked through how to maintain a healthy lifestyle regardless of the external stresses.

Now, she has taken all of these experiences, combined with years of study and research in healthy weight loss and created a Coaching Program designed to help individuals move forward quickly.

To help you maintain–or kick start–your 2019 weight loss goals, Living Lite is offering you a great New Year’s Sale.  Because your success means our success, you can now get individual phone counseling for over 50% off the regular cost of these sessions. 

Are other struggles making your life more challenging?  Simply email Katie (email is below) with a brief description of what’s going on and you both will determine if Katie can help you and you will receive the same offer below.

In just a few 1/2-hour phone session, you will receive tools to help you get on track with your weight loss goals.  Your sessions will include a 10-15 minute hypnosis session (yes, we can do that over the phone), to lock in your new tools so you may effortlessly implement them.

Because every person brings unique issues to the calls, each call is individualized to address your particular issues and is followed up with an “action list” emailed right out to you.  This will help ensure that you stay on your health path.

Each call includes a FREE hypnosis MP3 to help you stay on track.  The MP3 will be decided upon by you and Katie at the end of your session.  (MP3s retail for $17.00 online and one is yours FREE for each call).

Because all good things must end, the final time you can take advantage of this New Year Sale is Friday, January 25, 2019 at 5 PM PST.

For more information and to schedule your first session, please email or call Katie:

hypnogrll@nullgmail.com

206-841-4876

OR

To get a great discount, you can buy here and you will go to the “head of the line” to schedule your call.


Coaching Sessions



Filed Under: diabetes, hypnosis for diabetes, Hypnosis Weight Loss, Loose weight, metabolic syndrome, obesity, type 2 diabetes, weight loss coaching; diets; loose weight; Tagged With: diets, Easy weight loss, fast weight loss, healthy weight loss, hypnosis weight loss, loose weight, mindfulness

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Testimonials

The personal examples made it easy to relate the material to my life.

JT
Spanaway, WA

Very informative and knowledgeable. I enjoyed this class!

Bella B.
Everett, WA

I loved that the instructor, Stephany shared her story so we could relate. During the hypnosis I was able to visualize myself with my ideal body and it was very real!

Bonnie D.
Federal Way, WA

The class was down to earth, informative and useful.

Federal Way, WA

Stephany related to a lot of my experiences.

Sondra J.
Edmonds, WA

The instructor was calm and not forceful with the message.

Edmonds, WA

Very informative and empowering class—I can do this! Stephany was engaging and identifiable.

Janyce J.
Tacoma, WA

I enjoyed hearing about emotional eating and making the connection to what I eat when I eat it.

Chris T.
Seattle, WA

The hypnosis during the class made me feel relaxed and like I’d be able to do it and finally lose weight!

Alma
Renton, WA

Flexibility to all different scenarios offered—made the topic entertaining.

Reno, NV

The class made me think about emotional eating in a different way.

Jess
Fairfax, VA

Katie is excellent!

Justin T.
Sparks, NV

Material presented in a fun manner.

Baltimore, MD

The hypnosis part was great!

Reno, NV

This class gave me a new perspective on weight loss and motivation.

Carole C.
Timonium, MD

The class was well organized and addressed many issues related to healthy living.

Rose
Washington, DC

Katie was personable, knowledgeable and friendly.

Columbia, MD

The class was informative and fun. Very good tips were provided–excellent class!

Annapolis, MD
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